Comparing Nutrients in 1 kilogram Teff VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	127% 3670kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 24g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	55% 9.36g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 731g	41% 53.5g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	20.3% 14.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.5% 4.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	211% 80g	79% 30g	38g per day for Men 19-50 years
Protein	238% 133g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	371% 4.82mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	140% 560μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	180% 1800mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	954% 76.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	4017% 92mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	613% 4290mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	330% 36.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.4% 88.2g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Teff versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Teff vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Teff has 7.1 times more Vitamin B1, 3.3 times more Vitamin B2, 7.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 16.5 times more Vitamin E and 46.4 times more Vitamin K than Raw Teff.
• 1 kilogram of Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Teff vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Teff has 5.5 times more Calcium, 23.8 times more Copper, 12.5 times more Iron, 14.2 times more Magnesium, 41.4 times more Manganese, 8.8 times more Phosphorus, 3 times more Potassium, 6.3 times more Selenium and 13 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 10.3 times more Water than Raw Teff.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Teff has 13.1 times more Energy, 19.8 times more Fat, 3.2 times more Omega 3, 72 times more Omega 6, 13.7 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6